3/24/14

Friday night and Monday night are the ONLY times we will be doing the Open WODs with a legitimate judge. This gives you two different attempts at it if need be.

Any member who is unable to make it to the gym in time for a 5:30pm heat on Fridays needs to let us know in advance. There is no showing up late in an attempt to sneak into a later heat. If you miss your heat time you will most likely have to wait until Monday to compete and complete!

You CAN do that same workout at 6am, 9:30am, or 12pm on Fridays, but you will not be “officially” judged and therefore cannot enter that score on the games.crossfit.com website.

On Fridays, the first heat will begin at 5:30pm. The gym will be open prior to that so as to allow athletes to warm-up and do all the necessary stuff prior to the first heat’s start time. We don’t envision heats going past 8pm, but this is largely dependent on the WOD which is released each week.

Please see above for Monday night. A different workout will be posted for Monday at 6am, 9:30am, and 12pm ONLY.

Morning WOD: (6, 930, 12)

Complete 150 Abmat Sit-ups

Advanced: Sub 75 GHD Sit-ups

At the top of each minute, perform 3 Power Cleans (As Heavy as Possible)

At the start of 3-2-1 go, begin with 3 PC’s then complete as many reps as possibles of abmat sit-ups. When 1:00 hits, execute 3 PC’s and back to the sit-ups. Do this until you complete 150 reps.

*The weight for the Power Clean should be anywhere from 70-80% of your 1 rep max and the 3 reps should take less than 25 secs.